How To Defy Aging By Flexing Your Muscles

A sedentary 45-year-old can be “older” than an active 72-year-old.

Being inactive and sedentary can age you!

I’ve seen a 66-year-old hike up a mountain.

I’ve read about an 85-year-old who became the oldest Kona Ironman finisher.

I’ve treated a 70-year-old golfer who could walk circles around a 25-year-old computer whiz.

What do they all have in common?

THEY KEEP MOVING!

Being sedentary can lead to weight gain, muscle tightness, poor posture, poor circulation, high blood pressure, and other not-so-great health issues.

One of the best ways to keep moving is by walking more.

Another great way to feel younger is to lift some weights.

I’m not talking about bench pressing 300 pounds or squatting with a 150-pound bar.

Sure, you can do that if you want to as long as you gradually work your way up to it but it’s not a necessity to getting stronger or getting more fit.

Using resistance bands or dumbbells less than 15 pounds or a combination of both...

Continue Reading...

Weekly Drops of Wisdom dōTERRA Lemongrass

Hello!

How much do you know about Lemongrass oil? This week, we’re giving you the perfect opportunity to teach your readers about one of the most unique and beneficial doTERRA oils by featuring Lemongrass. From supporting digestion to uplifting the mood, there are plenty of Lemongrass benefits—some of which are little known to the world.

Help your readers learn all about Lemongrass essential oil by sharing this article: “Benefits of Lemongrass Oil.” This article contains some of the benefits of Lemongrass, while also giving readers ideas for how to use this oil. Throughout the article, readers can find links to additional content that will help them learn even more.

Make sure to download your exclusive Lemongrass images to post with the article on your certified site. Remember, when you promote this article on your website, you’ll automatically be entered into a drawing for a chance to win 100 free Rewards points.

Start sharing!

 

Benefits of...

Continue Reading...

How Often Should I Work Out?

In the previous blog I talked about how to ease into a fitness program without creating a lot of aches and pains. Another common question I get asked is about the frequency and intensity of workouts.

 

To answer this question, I turn to the Recommendations by the American Heart Association.

 

Recommendations for Adults include:

  • 150 minutes per week of moderate-intensity aerobic activity
  • OR 75 minutes per week of vigorous aerobic activities
  • OR a combination of both that is spread out throughout the week
  • PLUS moderate-to-high intensity muscle strengthening (weights or resistance) a couple of times per week

 

Recommendation for Children include:

  • Ages 3-5 years old: provide opportunities for physical play throughout the day
  • Ages 6-17 years old: 60 minutes of moderate-vigorous physical aerobic activity per day
  • PLUS muscle- and bone-strengthening (weight-bearing) activities three times per week

 

Moderate-Intensity Aerobic Activities

Vigorous-Intensity...

Continue Reading...

4 Tips To Ease Into A Fitness Program Without Your Body Screaming At You!

Welcome to the New Year!

Many people strive to improve their fitness yet are afraid of getting sore, hurting themselves, or not knowing what to do.

 

Here are a few tips to get you started without your body revolting against you:

1. Select an exercise or physical activity you actually enjoy!

      a. When you select an activity you like, you will be more likely to stick with it and have fun         

      b. Yes, exercise can be FUN if you choose something you enjoy doing

 

2. Start slow and GRADUALLY progress

      a. One of the biggest mistakes people make is to go all in and do too much too fast                   

      b. If you haven’t exercised in a while, you shouldn’t jump into a 90-minute workout. Instead, start with 10-20 minutes every other day so your body can adjust. It is better to do too little and realize you...

Continue Reading...

Be S.M.A.R.T. In The New Year!

The New Year is just a few days away. Instead of making resolutions that are big and broad without any details, make New Year’s Goals that are S.M.A.R.T.

 

S.M.A.R.T. Goals are:

Specific

Measurable

Attainable

Realistic

Timely

When you set a big hairy audacious goal, it can be overwhelming. However, if you create a S.M.A.R.T. goal, then you will have a plan to achieve it.

Here’s a couple of examples:

Big Hairy Audacious Goal: Get Out Of Debt

S.M.A.R.T. Goal:  Pay off $2,000 credit card debit in 10 months by saving $100 from each paycheck (2 paychecks per month = $200 saved per month).

What actions must I do to save $200 per month?

                    Pack my lunch instead of eating out

                    Make my own morning coffee instead of going through the drive-thru

                    Wear the...

Continue Reading...

Walk Into A New Tradition

Christmas Day is approaching! The last-minute hustle and bustle is in the air… along with the Winter Season which officially arrived yesterday.

As families gather around this week for various feasts, I encourage a new tradition.

Drum roll, please!

Walk before or after your big feast.

What? Are you kidding? There is way too much to do. There’s no time!

Yes, there is!

 

Walking is a great activity for all ages.

It is low-impact so it’s less stressful on the joints.

It stretches out your legs after sitting in the recliner watching basketball or football.

It improves circulation and boosts mood.

It reduces lethargy after a big meal.

It increases your metabolism so you burn more calories at rest.

 

Creating a tradition of walking before or after your holiday meal is a great way for the family to participate in an activity together.

Why not walk around your neighborhood to look at all the lights? Each family member can select their favorite house with lights...

Continue Reading...

How To Decrease Low Back Pain While Wrapping Gifts

I love buying gifts and wrapping them. It puts me in a festive mood and my heart beams with the anticipation of gift-giving. My back sometimes doesn’t feel quite so jolly!

 

I have tried wrapping gifts on the floor. The kneeling position creates stress on my knees and forces me to lean forward; thus, straining my low back.

 

I have tried wrapping gifts at the kitchen table. I still have a tendency to lean forward and I’m constantly looking down so both my back and neck feel stiff and achy.

 

Then, I discovered a few tricks and I want to share them with you!

 

  1. Wrap gifts at a kitchen counter or the kitchen island. Clear everything off and arrange what you need. The higher surface of the countertop is perfect for my low back and prevents my shoulders from hunching forward. Plus, I can stagger my feet and shift my body weight on to my feet instead of straining my back.
  2. Take stretch breaks. Once each gift is wrapped, I perform a stretch or walk around...
Continue Reading...

Why Not Spice Up Your Holidays?

The holiday season is a wonderful season of fun fragrances. Why not choose natural spicy aromas to fill the air as your guests arrive?

Enjoy these options:

  • Boil water with cinnamon sticks to permeate the cinnamon spice into the air before guests arrive! 
  • Bake pumpkin bread or cinnamon bread for a sweet and spicy aroma that you can eat! 
  • Use a diffuser with the following essential oils to keep the air spicy for hours!

 Cardamon - http://doterra.com/US/en/p/cardamom-oil?OwnerID=2233003

Cinnamon - http://doterra.com/US/en/p/cinnamon-bark-oil?OwnerID=2233003

Clove - http://doterra.com/US/en/p/clove-oil?OwnerID=2233003

OnGuard Blend - http://doterra.com/US/en/p/on-guard-oil?OwnerID=2233003

Wild Orange - http://doterra.com/US/en/p/wild-orange-oil?OwnerID=2233003

Create a blend of any of the above

Click on any of the above links to learn more about the individual product or to contact support to ask questions regarding safety for pets and young children

  • DIY room...
Continue Reading...

6 Tips To Improve Your Mood During The Holiday Season

Now that Thanksgiving is officially over, many of us have moved on quickly to prepare for the holiday season. Between now and January 7th, there are many reasons to celebrate for lots of people: Advent, St. Nicholas Day, St. Lucia Day, Winter Solstice, Hanukkah, Christmas Eve, Christmas Day, Kwanzaa, New Year’s Eve, New Year’s Day, Epiphany - forgive me if I have forgotten any.

 

As some of us celebrate, many are also facing challenging times due to the loss of loved ones or challenging relationships. For those who are suffering with grief or anxiety during this time of the season, my heart goes out to you. December is Seasonal Depression Awareness Month and many people struggle this time of year because of colder temperatures, less sunlight, and less opportunity to get outside due to in-climate weather.

 

If you struggle during this season of festivities, I encourage you to try these tips to help boost your mood:

Talk with your physician about getting special...

Continue Reading...

Being Thankful Is Good For Your Health

Being Thankful Is Good For Your Health

When was the last time you stopped and thought about all the good stuff happening in your life?

Sometimes when our world is filled with chaos, we forget to stop and be thankful for the little things.

 
As I reflect back on this year, I must admit it has been a year of “issues”!

We moved into our new 1925 cape cod house on January 30th - it was the coldest day of the year at -55 degrees Fahrenheit. My husband was diagnosed with pneumonia 2 days later.

When the snow thawed and the rain came, we discovered the seller’s version of “mild seepage” was our definition of huge water puddles all over the basement floor!

We had a flat tire on the way to my business conference in Nashville, TN in February and when we got to the “kid-friendly” hotel, we realized it was not kid-friendly. No pool and it charged $15.00 for a small pack of crackers. We quickly informed the kids that the snack tray in our hotel room...

Continue Reading...
Close

“Fill Out The Form To Get YOUR Special Report That Answers The 48 Most Frequently Asked Questions About Physical Therapy” (...It’s Currently FREE!)

Leave Your Details And Get All This Information NOW...